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Many forms of alternative health management have been
shown to be effective in reducing blood pressure. These methods are
endorsed by both alternative and medical health management groups. These
include managing your weight by eating a diet that is low in saturated
fat and sodium (salt), and high in complex carbohydrates (fruits,
vegetables, whole grains, and legumes), physical exercise, and stress
management techniques.
The majority of people
do not get enough exercise so it would be hard to find anyone who would
not benefit from increased physical activity. Multiple random clinical
trials have proven that men and women of all age groups who are
physically active have a decreased risk of developing hypertension.
Those who exercise for one-half to one hour three to four times a week
can lower their blood pressure as much as some drugs do.
It is
known that when a person is under emotional stress and tension their
blood pressure increases. Recent research shows that people who practice
the ancient relaxation methods of controlled breathing and physical
activity, such as yoga, Qigong, and Tai Chi daily for two to three
months experience lower blood pressures, have lower levels of stress
hormones, and demonstrate less anxiety.
Government studies have
not proven the effectiveness of some types of alternative health
management. For example, extensive studies on the use of acupuncture for
treatment of high blood pressure have been reported, but more controlled
research is needed to determine the true value of acupuncture.
The
evidence that some popular herbs and supplements are both effective and
safe at lowering blood pressure is very weak, and in some cases there
really is no evidence at all. Several supplements, including coenzyme
Q10 (CoQ10), omega-3 fatty acids,
and the amino acids: L-arginine and
L-taurine do show evidence of effectiveness and are supported by the
results of placebo-controlled studies. It is important to research all
information you hear or read.
Knowing which herbs to avoid is as
important as knowing which ones will help. Some herbs like licorice, Ma
Huang and yohimbine as well as excessive use of alcohol can cause
increased blood pressure. Caffeine, cranberry juice and alcohol in small
amounts are all weak diuretics that cause sodium and water loss through
the urine, which can help reduce your blood pressure. Because of the
potential health risks associated with many herbs, especially when used
in combination with anti-hypertensive medications. It is important to
let your doctor and/or pharmacist know what herbs and supplements you
are taking.
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